Because water is so essential to the body and its processes, the benefits of drinking clean and sufficient water regularly are unbounded. In order to ensure that you are getting enough water, it is a good idea to carry a water bottle with you when you are on-the-go. Not only will this remind you to drink more water, but it will also give you an opportunity to have clean, filtered water at your fingertips no matter where you are.

I prefer to drink from a glass water bottle so that no chemicals from plastic water bottles leech into my water (namely Dioxin and BPA). Plastic water bottles are especially not good when left in a hot car/atmosphere. I know there are many different kinds of plastic, but I just decide to go glass to avoid any chemicals in plastic altogether. This Lifefactory water bottle is my favorite because it has the silicone sleeve and is easy to carry around. I also prefer to drink fluoride-free water and do so by using my Clearly Filtered water pitcher. Although fluoride is said to help with tooth decay, it is toxic and we may receive too much of it, which may cause problems for our body (specifically thyroid).

I’d also like to note that I do not put all seven things from the list below in my water at one time. I guess you could, but it might taste a little funky. I usually just do 1-3 things depending on what I have or what I think would go good together. I like putting lemon juice and apple cider vinegar (sometimes with ginger too), cloves and mint leaves, lime juice and cucumber, or lemon juice and cinnamon together.

1. Freshly-Squeezed Lemon or Lime Juice

Lemons and limes are a good source of Vitamin C, which is a very important antioxidant because it helps neutralize free radicals in the body. Lemons and limes are also good for alkalizing and cleansing the body as well as aiding in digestion because their make up is very similar to our own digestive enzymes. I like to squeeze about a half of a lemon or lime in my water bottle.

2. Fresh Mint Leaves

I have a spearmint plant out in the backyard that is growing like crazy so I started adding them to my water bottle. Mint leaves can also be grown inside as well in a pot by the windowsill. Mint improves the flow of bile and can help with activating salivary glands and digestive enzymes that help absorb the nutrients from your food. It is also a calming and soothing herb that can be used to settle an upset stomach.

3. Apple Cider Vinegar

Over the summer, I was living on Mackinac Island and got a cold. I didn’t have any natural remedies with me so I looked for some natural foods to help me feel better. I headed to the tiny market and found some Bragg’s ACV. I’ve read about many health benefits of consuming ACV and started adding a couple tablespoons to my water. I liked it so much that I started adding it to the water bottle that I took to work almost everyday! Even though it is normally bitter, it started tasting almost sweet in time, and I even craved it periodically as I kept drinking it.

I still love regularly adding it to my water because it is said to help with eliminating toxins and killing bacteria, maintaining a healthy weight, and improving digestion overall. And just like lemons and limes, ACV can also help balance the PH in your body. I like to get the unfiltered, organic ACV with the ‘mother’; a great one is made by Bragg’s.

4. Cloves

In addition to stimulating digestion, cloves can also be used for ailments of the digestive system and are thought to have anti-parasitic properties. I place about 3-5 whole cloves in my water and let them sit in there to flavor the water. When I’m finished with the water, I just eat the cloves because they have many healing properties (beware, they’re pretty hot!).

5. Ginger Root

Another one for stimulating the flow of digestive juices! Ginger is also another wonderful remedy for indigestion, cramps, nausea and gas that has been used traditionally as a medicine for thousands of years. It is an anti-inflammatory, anti-viral root that boosts circulation and may also kill cancer cells! I dice up about a thumb-sized amount of ginger and add it to my water. Like the cloves, I eat it at the end, but it is also very hot!

6. Cucumber Slices

Cucumbers add a nice fresh taste to your water, and can be eaten while drinking the water (because they float!) to help eliminate toxins from the digestive system and continue to hydrate the body. They not only contain antioxidants and fiber, but they may also help with the production of insulin in the pancreas. I like to cut the slices into quarters so I can eat them easily as I am drinking my water.

7. Cinnamon

Cinnamon is another traditional herb that also anti-fungal and anti-viral and is used to relieve indigestion. It may also help with circulation, metabolizing fats during digestion, and regulating blood-glucose levels by slowing the time it takes for food to go from the stomach to the small intestine. Place a small amount of a cinnamon stick in your water and let it flavor the water just like you would with the cloves.

The science behind loosing weight has come a long way. It’s less about the amount of calories you consume and more about the nutrient value of the calories. Weight loss can be aided by eating more nutrients and fewer toxins.

Regardless of how much you’ve eaten, if your body is starved of nutrients it goes into survival mode and starts to store fat as a defence. A great way to get your body out of this viscous cycle is to start drinking smoothies. They are tasty, nutrient rich and a valuable addition to your diet.

Drinking tasty, healthy smoothies are a great way to start loosing weight. There are loads of recipes available specifically designed to keep you feeling full and satisfied while helping you fight the flab. Not only are these smoothie diet recipes delicious, they are also full of goodness and a great alternative snack for those of us with that uncontrollable sweet tooth.The only thing you need to start making great smoothies is a blender. They are cheap and easy to pick up.

It’s always best to drink your smoothies when they are fresh, however, if you want to whip up a big batch and store some for later, it can be stored in the fridge for up to 12 hours. If storing, add a squeeze of lemon juice and store your drink in an airtight glass container. The vitamin c in the lemon juice will help prevent the oxidation that breaks the nutrients up.

Alternatively, you can pour the smoothie blend into an ice tray and freeze. Store the cubes in freezer baggies and pop out a few when you want to make a smoothie quickly. They can be stored in the freezer for up to a week and saves you having to clean the blender every day! It’s also a great way to mix and match your smoothie blends if you feel like a change.

Enjoy!

1# Strawberry-Banana Diet Smoothie

This strawberry banana diet smoothie is low in calories and makes a delicious yet nutritious breakfast. It’s a perfect morning energy boost to help set you up for your day. Bananas provide a great source of natural slow releasing energy. Although they have natural sugars present, they also contain a bundle of nutrients and that all important fiber. Fiber helps your body with digestion and can also help lower cholesterol. Bananas are low in fat and are the perfect addition to a low fat diet.

This strawberry banana diet Smoothie is also particularly beneficial to those who suffer from type 2 diabetes. Strawberries help control the rise in blood sugar as it slows the rate of digestion of starchy foods. They are great at speeding up the metabolism and suppressing your appetite.

2# Mixed Berry Diet Smoothie

Berries are famous for their antioxidants and their weight loss benefits. This mixed berry diet smoothie contains four berries that can help you slim down, keep you looking young and provide you with essential fibres that aid digestion. Strawberries are known to reduce blood sugar and stop excess sugar turning into fat cells. Raspberries contain ketones which means they are great for speeding up the metabolism and studies have shown blueberries are great at fighting belly fat.

3# Cherry Vanilla Diet Smoothie

Not only are cherries great for skin and hair, they are also great for your weight. They are the new wonder food that has everybody talking about them. Scientists have been working hard and have discovered some pretty amazing things about cherries. They are abundant in antioxidants that help improve insulin sensitivity by 50%.This is great news for those of use who need to loose weight. Having a morning smoothie with fresh cherries can set up your metabolism for the day and can help you with your weight loss.

4# Strawberry Kale Diet Smoothie

Kale is King. It’s full of goodness and a natural weight loss food. Not only is it one of the highest nutrient based greens available, it’s a dieter’s dream food. Kale helps keep you feeling full as it’s full of fiber and is great for detoxing your body. The high amount of vitamin C also means it’s great for boosting the metabolism. Kale is a fabulous addition to smoothies as it contains everything your body needs in one nifty little package and can tastes great when mixing with low fat yet sweet delicious fruit.

5# Beet & Strawberry Diet Smoothie

Beetroot is an amazing vegetable. Although it is a bit of a “love it or hate it” vegetable, they are extremely good for you. Athletes drink beet juice to give them energy as they far more effective than any energy drink could dream to be. This beetroot and strawberry diet smoothie is great for weight loss as the energy it gives keeps you going all day. Not only that, they are full of fiber and play an important role in fighting cancerous cells.When using beet in your smoothies, it is always best to blend fresh and avoid anything that comes in tins or jars.

6# Just Peachy Diet Smoothie

Peaches are not only tasty and sweet; they are full of nutrients and fiber. With only 40 calories in a medium sized peach this diet smoothie is perfect for those on a reduced calorie diet. Peaches are available year round and add valuable nutrients to your diet. The fiber present in this delectable fruit encourages digestion and keeps you feeling fuller for longer. The coconut milk helps speed up your metabolism and makes a very tasty addition to the peach when blended into a smoothie.

7# Spinach with Green apple Diet Smoothie

This apple spinach diet smoothie is not only very tasty but also very healthy. Spinach is a fabulous addition to a smoothie when blended with a sweet green apple. It’s no surprise that spinach is full of nutrients. Your mother wasn’t lying when she told you to eat up because it’s so good for you. Putting fresh baby spinach in a blender is even better than cooked as it doesn’t lose a lot of its nutrients during the cooking process. Spinach is very low in calories and is packed with antioxidants, vitamin c, calcium and potassium.

All these smoothie recipes are great for weight loss, energy and keeping you full. When trying to loose weight it is always best to stick to your vegetables, and low GI fruits. They are great way to get your five-a-day and maintain a healthy lifestyle.

Are your chocolate cravings so intense that you feel like it screams your name? Do you ever jump out of bed in the middle of the night because of a muscle spasm? Or, no matter what you try, do you have difficulty sleeping? There’s a good chance you’re deficient in magnesium.

Substantial numbers of Americans are deficient in the mineral magnesium. However, most people have no idea that they’re missing this vital mineral. Nutritionists often call magnesium the master mineral because it affects over 300 different enzymatic processes that help your body function properly.

As a registered dietitian, I’d like to share seven of the most common symptoms of magnesium deficiency — backed up by research — I see when clients come for nutrition counseling:

1. Muscle cramps or spasms

If you’ve had one of these, you know how awful they can be whether you’re sitting at your desk or awakened in the middle of the night with a painfully tight calf! Muscle cramps are a result of muscle spasms, which are involuntary muscle contractions. Magnesium helps relax muscles throughout your body, so when you’re deficient your muscles will contract involuntarily.

2. Trouble sleeping

Millions of Americans have difficulty falling asleep or staying asleep. Magnesium plays an important role in the function of your central nervous system. Without sufficient magnesium, you may experience insomnia. Also, magnesium levels drop in your body at night, leading to poor quantity and quality of REM sleep, which is the most critical sleep cycle to recharge your body and mind.

3. Chocolate cravings

Dark chocolate is high in magnesium, and one square provides about 24% of your daily value of magnesium. Intense “I have to have it” chocolate cravings are another sign of magnesium deficiency. Your body actually craves what it needs sometimes.

4. Anxiety

Magnesium is the most powerful relaxation mineral. If you experience anxiety, this is a common early symptom of how your central nervous system is affected by magnesium deficiency. When you feel anxious, taking 200mg of magnesium may make you feel more relaxed.

5. High blood pressure

Many people wonder why they have high blood pressure even though they follow a healthy, whole food diet. Magnesium may be the answer; another important function of magnesium is relaxing and dilating your blood vessels. When you’re low in magnesium, your blood vessels constrict more, causing high blood pressure. Adequate magnesium levels also help balance your electrolytes. Unbalanced electrolytes can create high blood pressure as well.

6. Irregular heartbeat

It has become common for people to develop heart arrhythmias, then be put on medications. Your heart is a muscular organ, making the cardiovascular system highly dependent on magnesium to properly function. If your heart is deficient in magnesium, it can’t contract properly, which may cause irregular heartbeats.

7. Constipation

If you experience constipation regularly, that’s another sign you’re deficient in magnesium. When you’re low in magnesium, your intestines contract more, making it harder for stool to pass. Not only will magnesium relax your bowel to create a more regular bowel rhythm, but it also has an osmotic effect. Magnesium pulls water into the bowels, softening the stool. Choose magnesium citrate to help constipation.

8. Muscle Pain / Fibromyalgia

A study published in Magnesium Research examined the role magnesium plays in fibromyalgia symptoms, and it uncovered that increasing magnesium consumption reduced pain and tenderness and also improved immune blood markers.

Oftentimes linked to autoimmune disorders, this research should encourage fibromyalgia patients because it highlights the systemic effects that magnesium supplements have on the body.

9. Osteoporosis

The National Institute of Health reports that, “The average person’s body contains about 25 grams of magnesium, and about half of that is in the bones.” This is important to realize, especially for the elderly, who are at risk of bone weakening.

Thankfully, there’s hope! A study published in Biology Trace Element Research uncovered that supplementing with magnesium slowed the development of osteoporosis “significantly” after just 30 days. In addition to taking magnesium supplement, you will also want to consider getting more vitamin D3 and K2 to naturally build bone density.

10. Type II Diabetes

One of the four main causes of magnesium deficiency is type II diabetes, but it’s also a common symptom. U.K. researchers, for example, uncovered that of the 1,452 adults they examined low, magnesium levels were 10 times more common with new diabetics and 8.6 times more common with known diabetics.

As expected from this data, diets rich in magnesium has been shown to significantlylower the risk of type 2 diabetes because of magnesium’s role in sugar metabolism. Another study discovered that the simple addition of magnesium supplementation (100 milligrams/day) lowered the risk of diabetes by 15 percent!

11. Fatigue

Low energy, weakness and fatigue are common symptoms of magnesium deficiency. Most chronic fatigue syndrome patients are also magnesium deficient. The University of Maryland Medical Center reports that 300–1,000 milligrams of magnesium per day can help, but you do also want to be careful, as too much magnesium can also cause diarrhea.

If you experience this side effect, you can simply reduce your dosage a little until the side effect subsides.

12. Migraine Headaches

Magnesium deficiency has been linked to migraine headaches due to its importance in balancing neurotransmitters in the body. Double-blind placebo-controlled studies have proven that 360–600 milligrams of magnesium daily reduced the frequency of migraine headaches by up to 42 percent.

Most of my clients have at least one of the above symptoms and have found great relief after increasing their magnesium levels.

How can you increase your magnesium levels?

First, stop eating foods that deplete nutrients, such as flour and sugar. Instead eat foods high in magnesium, such as meat, avocados, leafy green vegetables and nuts. If you’re eating chocolate to restore some of your magnesium, make sure it’s at least 70% cocoa, and keep your chocolate intake to one ounce or less per day.

Even if you eat a healthy diet, you will likely still need to supplement with magnesium. Look for a good-quality magnesium supplement in the form of magnesium glycinate, which is one of the most absorbable forms. Most people need about 400 mg, but you can go up to 1,000 mg per day if needed. Take magnesium at bedtime for best absorption and to provide deep, rejuvenating sleep!

A friend commented that when she turned 40-years-old, her kids lovingly told her that she was beginning to get a little forgetful at times. She joked and said it was raising kids, which in part may have been true.

On April 25, 2017, I shared six main reasons for memory loss. They were: chronic stress, alcohol abuse, depression, health conditions, medications and physical exhaustion.

There is no doubt that raising kids these days can be stressful and physically exhausting at times and possibly times of depression, all of which can lead to some memory loss.

By the time a mom reaches 50-years of age, she is marrying off her kids. It’s not nearly as hard on her if she has boys, but marrying off a daughter or daughters, can take quite a toll on mom. It’s definitely a stressful time to make sure all of the arrangements are made. Leading up to and the day of the wedding is often very physically exhausting. After a daughter and her new husband drive away, it’s not uncommon for mom to experience some periods of depression, as well. Again, all of these can lead to memory loss.

In the post mentioned above, it was reported that researchers found a protein in umbilical cord blood that appeared to improve and even restore memory. However, this is still in the experimental stage and may be some time before it’s approved for use. So, what can you do now to help you keep from losing more memory and even help restore some of the memory issues you may be facing at this stage in life?

Would you believe that exercise may help? Yes, the dreaded ‘E’ word – exercise. I can hear you now – I don’t have time or I can’t afford to go to a gym, but if it’s important enough, you can find the time and you don’t need to go to a gym.

It’s not just any exercise, but a combination of exercises and they have to be done on a routine basis. Check this out:

“Can a new exercise regimen boost your brain health if you’re over 50?”

“Possibly, suggests a new research review that found middle-age folks can improve their thinking and memory skills by adopting regular moderate-to-vigorous routines involving aerobic and resistance exercise.”

“‘When we combined the available data from [39 previous] studies, we were able to show that undertaking physical exercise was able to improve the brain function of people aged 50 and over,’ said study lead author Joseph Northey. He’s a doctoral candidate and teaching fellow at the University of Canberra Research Institute for Sport and Exercise in Australia.”

In the studies, participants did their exercises under supervision. The type, duration of time and intensity of the exercises were noted and then compared. Afterwards, the participants took tests that measured brain function, also associated with memory.

“…being able to show that resistance training — such as lifting weights or using body weight — was similarly beneficial is a very novel and important finding.”

“Combining both aerobic and resistance training is ideal.”

“In addition to improving your brain function as our review shows, you should expect to see improvements in cardio-respiratory fitness and muscle strength, which are important for maintaining general health and being able to undertake day-to-day tasks.”

The researchers also said that the more physically active you are, the better the benefits for brain function. So, as you reach that 40-year mark and especially the 50-year mark, it’s important not only for your physical health to stay active or exercise regularly (aerobic and resistance), but it’s also important for maintaining brain function and reducing memory loss.

Active older people resemble much younger people physiologically, according to a new study of the effects of exercise on aging. The findings suggest that many of our expectations about the inevitability of physical decline with advancing years may be incorrect and that how we age is, to a large degree, up to us.

Aging remains a surprisingly mysterious process. A wealth of past scientific research has shown that many bodily and cellular processes change in undesirable ways as we grow older. But science has not been able to establish definitively whether such changes result primarily from the passage of time — in which case they are inevitable for anyone with birthdays — or result at least in part from lifestyle, meaning that they are mutable.

This conundrum is particularly true in terms of inactivity. Older people tend to be quite sedentary nowadays, and being sedentary affects health, making it difficult to separate the effects of not moving from those of getting older.

“We wanted to understand what happens to the functioning of our bodies as we get older if we take the best-case scenario,” said Stephen Harridge, senior author of the study and director of the Centre of Human and Aerospace Physiological Sciences at King’s College London.

To accomplish that goal, the scientists recruited 85 men and 41 women aged between 55 and 79 who bicycle regularly. The volunteers were all serious recreational riders but not competitive athletes. The men had to be able to ride at least 62 miles in six and a half hours and the women 37 miles in five and a half hours, benchmarks typical of a high degree of fitness in older people.

The scientists then ran each volunteer through a large array of physical and cognitive tests. The scientists determined each cyclist’s endurance capacity, muscular mass and strength, pedaling power, metabolic health, balance, memory function, bone density and reflexes. They also had the volunteers complete the so-called Timed Up and Go test, during which someone stands up from a chair without using his or her arms, briskly walks about 10 feet, turns, walks back and sits down again.

The researchers compared the results of cyclists in the study against each other and also against standard benchmarks of supposedly normal aging. If a particular test’s numbers were similar among the cyclists of all ages, the researchers considered, then that measure would seem to be more dependent on activity than on age.

As it turned out, the cyclists did not show their age. On almost all measures, their physical functioning remained fairly stable across the decades and was much closer to that of young adults than of people their age. As a group, even the oldest cyclists had younger people’s levels of balance, reflexes, metabolic health and memory ability.

And their Timed Up and Go results were exemplary. Many older people require at least 7 seconds to complete the task, with those requiring 9 or 10 seconds considered to be on the cusp of frailty, Dr. Harridge said. But even the oldest cyclists in this study averaged barely 5 seconds for the walk, which is “well within the norm reported for healthy young adults,” the study authors write.

Some aspects of aging did, however, prove to be ineluctable. The oldest cyclists had less muscular power and mass than those in their 50s and early 60s and considerably lower overall aerobic capacities. Age does seem to reduce our endurance and strength to some extent, Dr. Harridge said, even if we exercise.

But even so, both of those measures were higher among the oldest cyclists than would be considered average among people aged 70 or above.

All in all, the numbers suggest that aging is simply different in the active.

“If you gave this dataset to a clinician and asked him to predict the age” of one of the cyclists based on his or her test results, Dr. Harridge said, “it would be impossible.” On paper, they all look young.

Of course, this study is based on a single snapshot of an unusual group of older adults, Dr. Harridge said. He and his colleagues plan to retest their volunteers in five and 10 years, which will provide better information about the ongoing effects of exercise on aging.

But even in advance of those results, said Dr. Harridge, himself almost 50 and an avid cyclist, this study shows that “being physically active makes your body function on the inside more like a young person’s.”

Have you ever heard of invisible illnesses? Do you have any clue what they are? Are you aware that some people you know may have an invisible illness that is ravaging their body on the inside, but shows little to no signs on the outside? Would it make a difference in your relationship with them? Unfortunately, it often does.

Take the case of Victoria Graham, a 23-year-old beauty queen from Maryland. Outwardly, Graham is a ravishing young beauty that surely captures the attention of many young men. When she walks out on the stage at a beauty pageant in a gown, she is a real crowd pleaser. However, when she turns her back to the audience to return to her place on the stage, many onlookers gasp at the sight of the same young beauty. Running from the base of her skull, down her spine to her tailbone is a telltale pink scar.

Graham has suffered from an invisible illness her entire life, but that 25-inch scar extending the length of her back is the only outward sign. It’s there because she has undergone 10 surgeries on her brain and spine. Without those surgeries, she would not be able to stand up straight.

“Ehlers-Danlos syndromes are a group of connective tissue disorders that can be inherited and are varied both in how affect the body and in their genetic causes. They are generally characterized by joint hypermobility (joints that stretch further than normal), skin hyperextensibility (skin that can be stretched further than normal), and tissue fragility.”

“The Ehlers-Danlos syndromes (EDS) are currently classified into thirteen subtypes. Each EDS subtype has a set of clinical criteria that help guide diagnosis; a patient’s physical signs and symptoms will be matched up to the major and minor criteria to identify the subtype that is the most complete fit. There is substantial symptom overlap between the EDS subtypes and the other connective tissue disorders including hypermobility spectrum disorders, as well as a lot of variability, so a definitive diagnosis for all the EDS subtypes when the gene mutation is known—all but hypermobile EDS (hEDS)—also calls for confirmation by testing to identify the responsible variant for the gene affected in each subtype.”

Graham is also the president and founder of The Zebra Network, a group to bring attention to Ehlers-Danlos syndrome. The tagline for her social platform states:

“The so-called ‘invisible illnesses’ that its victims, like Graham, endure every day can be physically, mentally, and emotionally grueling. Graham says that while she may appear normal to others, some days she is unable to walk more than a few steps without her body either crumpling on itself or causing her to lose consciousness.”

“‘On bad days I’ll get out my handicapped permit, and I’ve gotten yelled at for it in the middle of a coffee shop,’ Graham tells Babble. ‘There are understanding people, but a lot of people are cruel. Just because I don’t look sick, doesn’t mean I’m not sick’.”

All too often, we see or know people who suffer from one of the many invisible illnesses and we tend to judge them on what we see without knowing what they are going through or why they appear the way they do.

My daughter also suffers from an invisible illness. Physically, she appears normal but overweight. Many of her so-called friends and co-workers have judged her by her appearance and have said some very hurtful things to her about her weight. They are ignorant of the fact that she suffers from a rare condition known as McCune Albright Syndrome. It’s a non-hereditary genetic mutation that occurred sometime during early embryonic development. It manifests itself in a number ways, including tumors, fibrous dysplasia, loss of vision and more. Her tumors have caused excessive amounts of various hormones, including growth hormones and cortisol. In her mid to late thirties, she grew an inch and half in height and put on hormone caused weight. The secretions from the tumors have caused Cushing’s Disease along with a fatty liver and other health issues.

Not knowing about her invisible illness but knowing of her loss of vision, one of her so-called friends told her that she needed to do something about her weight, since she can’t see herself in a mirror very well. Our daughter was deeply hurt by the insensitive comment, since she does watch what she eats and exercises when she can. Doctors have told her that she’s doing a great job by not gaining a lot more weight which is what they expected.

Look around you and realize that around 138 million Americans have some type of invisible illness. Think about it before you say something to them that may be hurtful even though it may be said out of care and concern. They may look normal on the outside, but you may have no idea of what is happening inside their body. Their invisible illness may not only be affecting them physically, but also mentally and emotionally. They need your support, not your criticism.

Millions of Americans use over-the-counter (OTC) pain relievers for a variety of reasons – headaches, muscle or joint pain, pain related to an illness or chronic condition, temporarily reduce a fever, and more. Far too many people abuse these OTC pain relievers and take them for everything or as a part of their daily regime.

But are we aware of some of the dangers of using these ITC pain relievers too frequently?

There are four major types of OTC – aspirin, acetaminophen (Tylenol), ibuprofen (Advil), and naproxen (Aleve).

Aspirin has been in use for over 2,000, but it wasn’t called aspirin until 1899, when Bayer named it. It is part of a group of drugs known as NSAIDs (Non-Steroidal Anti-Inflammatory Drug), and used not only for pain, but to reduce swelling and inflammation. It’s long been a favorite to help relieve a toothaches as American Indians used to chew willow bark (the original source of the main ingredient in aspirin).

Over the past couple of decades, aspirin has been recommended to improve heart health, circulation and reduce the possibility of heart attacks. Today, many doctors recommend taking a low-dose aspirin (less than 100mg per tablet) a day for heart health. My wife and I both take a low-dose aspirin (81mg) daily as recommended by our doctor.

However, aspirin is not the wonder drug it was touted to be for years as it, like many other NSAIDs, are hard on the stomach lining and may lead to bleeding ulcers. This is why so many companies make a buffered aspirin, where it is combined with a buffer substance to help prevent the harsh effects on the stomach lining.

Acetaminophen is technically known as paracentamol and was discovered around 1877. It is used for pain and fever relief and sometimes combined with other medications to relieve symptoms of things like the common cold. Acetaminophen is widely available as a generic drug but is also the main ingredient in Tylenol and Panadol.

Some years back, it was discovered that too much acetaminophen could lead to kidney and/or liver damage. It’s also fatal to some animals including house cats. In 2007, in a report on the dangers of acetaminophen it was reported:

“What if a dietary supplement was proven to cause liver damage, liver failure and death? What if each year, this same supplement caused 100,000 calls to poison control centers, 56,000 emergency room visits, 26,000 hospitalizations, and more than 450 deaths from liver failure alone?…”

“Many drugs can cause liver damage, liver failure, and death. Yet, acetaminophen prompts the most calls to poison control centers—more than 100,000 per year. Each year, acetaminophen accounts for about 56,000 emergency room visits, 26,000 hospitalizations, and more than 450 deaths from liver failure. Acetaminophen causes more cases of acute liver failure than all other medications combined.”

My family used to take Tylenol for many things until these reports came out and then we switched to Advil or generic ibuprofen.

Naproxen (Aleve) is used like the others for pain and sore muscle relief. It is also often recommended for osteoarthritis and gout pain. However, like most NSAIDs, it can be harsh on the stomach if taken too frequently. More recent reports have indicated that many NSAIDs can reduce blood to the kidneys and increase the risk of heart attack and stroke. Like the others listed above, these should be taken only when needed and not for prolonged periods of time.

Ibuprofen (Advil) has long been thought of as the safest or less dangerous of the four main OTC pain relievers, but a recent study indicates that it also has its dangers. This OTC, like the others is also used to relieve pain of headaches, lower fever and reduce inflammation. However, a very recent study is placing a dire warning on the use of ibuprofen:

“Some common pain relievers may increase the risk of cardiac arrest, according to a new study from Denmark.”

“In the study, researchers found a link between the use of nonsteroidal anti-inflammatory drugs (NSAIDs) — including ibuprofen — and an increased risk of cardiac arrest, which is when the heart suddenly stops beating.”

“The findings add to those of previous research, which has also found a link between NSAID use and a higher risk of heart problems, including heart attack, stroke and heart failure. The new study is the first to look specifically at the impact of NSAIDs on cardiac-arrest risk.”

The bottom line is that all of the aforementioned OTC pain and fever relievers have their beneficial uses but they also have their dangers and everyone needs to be aware of what those dangers are. Take them only when necessary, not for prolonged periods of time, do not take more than the recommended safe dosage and always check with your doctor. None of them, not even ibuprofen is the wonder drug it was once thought of.

My wife said that depending on the doctor, it could be a routine pap smear or mammography. There is nothing dignified about stripping naked and placing your feet in stirrups that leave your most private and personal area exposed to all. As for the mammography, my wife refers to the mammography as mammo-screaming because of how painful it is at times to her breasts squeezed so tightly by the machine.

For a man, having an exam to check for testicular cancer or an enlarged prostrate are undignified, but they are not the most undignified medical exam of all.

Without a doubt, the most undignified medical exam involves putting on one of those hospital gowns that are well ventilated in the back, lying on your side waiting for a doctor start pushing a mile-long tube up your butt. Yes, I’m referring to the dreaded colonoscopy.

We’ve all heard that everyone over the age of 50 should have one, but how many of you have followed that advice?

I had my first colonoscopy when I was just over 40. After having diarrhea for 2 weeks with no explanation, the doctor wanted to look up inside to see if he could find a reason. Mind you this was about 25-years ago. The notorious prep made me sick so I was on the toilet for hours, emptying out from both ends at the same time.

Then the dreaded day came. Yes, I had on the ventilated hospital gown, laid down on my side and then heard the doctor say words that I will never forget:

“You’re a big guy, you don’t need anything, so let’s get started.”

Having never had a colonoscopy, I had no idea what to expect or what he was talking about, but I soon found out as he started forcibly pumping enough air inside me to fill a Goodyear blimp. Then came the mile-long probe. I have to admit that it was one of the most agonizing as well as humiliating experience of my life. All this to find out that the sadistic butcher diagnosed my diarrhea as over use of laxatives, even though the only laxative I had ever taken in my life up then was the prep for this exam.

Nearly 14 years later, I’m living in a different state with different doctors and dreaded when I was told I needed a colonoscopy. I explained my horrific one and only experience and was assured that these days they always give you something and most people never feel or remember the actual exam.

So, I agreed. This time the prep was better, but I still got little sleep that night as most of it was spent on the porcelain throne. As my wife drove me to the gastroenterologist, visions of my first colonoscopy came roaring back and I was ready to tell her to turn the car around and go back home.

Mind you, I’m not a squeamish person. I’ve set some of my own broken bones, stitched up some of my own wounds and pulled the stitches and gave myself a tetanus shot. Growing up a cowboy around livestock, I’ve been shoulder deep in a horse’s vagina, helping to deliver a foal and I’ve had to take care of bloated cattle and none of those things really bothered me. But when it came to someone trying to inflate me like a Macy’s Thanksgiving Day parade balloon and sticking a mile-long tube up my butt, that was getting to me.

Well, I endured the procedure and was relieved when they started an IV and then gave me something to calm me down. I was told that I probably won’t remember a thing, but with my genetic immunity to most painkillers, stimulants and sedatives, I remained awake and even watched the television monitor as the scope made its way inside me. None of the discomfort I had experienced the first time was there and the only real negative impact of this most undignified medical exam was the prep and then the humiliation of placing your exposed rear end at the mercy of the doctor and nurses.

It’s been nearly 10 years since my last colonoscopy and the only reason I’ve avoided it for so long is that I had no healthcare insurance. Now that I’m on Medicare, I know it’s something I will need to do this year. It’s just getting the where-with-all to actually do it.

However, don’t be like me and keep putting it off. The experience these days is not bad at all and knowing that with age comes a higher risk of developing polyps, hemorrhoids and colon cancer increase, it’s something we all must do. Get a sympathy card, sign it and say something like ‘sorry you have to see me like this’ and give it to the doctor just before they give you whatever to help you sleep through the procedure. The humiliation is worth it and it just may save your life so that you will be around longer for those you love and who love you.

More and more Americans are becoming health conscious these days. They are eating less red meat, more fish, more leafy and colorful vegetables and more whole grain foods. The infamous food pyramid is constantly being reworked, leaving many people confused as to what food groups are what and how much of each they should be eating. Which dairy products are good and which aren’t?

One day some new study is being reported by the media that shows that coffee is good for you and then another one says coffee is not good for you.

Nuts like raw almonds and walnuts help lower blood pressure and blood glucose levels yet they contain a lot of fat that isn’t good for diet and weight loss.

Then there are always new reports on how much exercise one needs or should get every day or every week. One report says 20 minutes a day, seven days a week and another says 30 minutes a day at least 3 days a week. Other reports says that too much exercise lowers a person’s sex drive so that could be a problem as well.

But what about our mental health? Are there things we can do that are proven to improve our mental health?

YES!

I’ve seen many reports that indicating that doing things like puzzles help with mental health and can even help keep the mind of an older person sharper. I’ve read several studies that things like Sudoku puzzles are great for mental health, if one can keep from becoming frustrated. They force the mind to think and reason and are considered to be exercises for the mind on same par as walking and jogging are for the physical body.

Don’t laugh or scoff but now you can add bird watching to the list of things that are said to be good for one’s mental health. According to a new study conducted by the University of Exeter, University of Queensland and the British Trust for Ornithology:

“People living in neighbourhoods with more birds, shrubs and trees are less likely to suffer from depression, anxiety and stress…”

“The study, involving hundreds of people, found benefits for mental health of being able to see birds, shrubs and trees around the home, whether people lived in urban or more leafy suburban neighbourhoods.”

“The study, which surveyed mental health in over 270 people from different ages, incomes and ethnicities, also found that those who spent less time out of doors than usual in the previous week were more likely to report they were anxious or depressed.”

“After conducting extensive surveys of the number of birds in the morning and afternoon in Milton Keynes, Bedford and Luton, the study found that lower levels of depression, anxiety and stress were associated with the number of birds people could see in the afternoon. The academics studied afternoon bird numbers – which tend to be lower than birds generally seen in the morning – because are more in keeping with the number of birds that people are likely to see in their neighbourhood on a daily basis.”

“In the study, common types of birds including blackbirds, robins, blue tits and crows were seen. But the study did not find a relationship between the species of birds and mental health, but rather the number of birds they could see from their windows, in the garden or in their neighbourhood.”

Bird watching is easy and doesn’t require a lot of expensive equipment or knowledge. One can get a bird guide to their area and binoculars if they want, but simply watching out a window, sitting in the yard or talking a walk down the street or to the park can be all it takes to watch our feathered friends. It can be coupled with physical exercise or it can be done by anyone with physical limitations and limited mobility.

Whenever you find yourself feeling stressed, anxious or even depressed and down in the dumps, take some time to look or go outside and watch our feathered friends. According to this latest study, your stress, anxiety and depression will fly away along with the pigeons, Cardinals, robins, sparrows, wrens and more.

Although the study didn’t address added benefits of bird watching, from what I’ve read of other studies about exercising the mind, learning to identify the different birds by sight, their song or the way the fly should also prove to help with one’s mental health and keeping the mind active.

You’re on an airplane, or sitting at the neighborhood pool, and you see this super fit couple. The guy has broad shoulders and chiseled abs, the woman has sculpted arms and a flat stomach. You find yourself eyeing them every few minutes, simply because this day and age, they look like specimens. And the funny thing is, they seem happy. They flirt and smile and laugh. They seem content.

You find yourself envying them, or at the very least, watching their every move. How do they stay so fit? They must be Crossfitters or elite athletes, right? There’s no way this kind of fitness and happiness is so easily achievable, is there?

We’re here to tell you YES. There is a simple way to achieve that athletic, sculpted body and happy relationship. Here are the top things we notice in super fit people that we think are easily duplicatable:

You never see them smoking or drinking a Diet Coke. When was the last time you saw a super fit dude smoking a cigarette? Yeah.

They always carry a water bottle. There they go, drinking lemon water out of a Nalgene in the middle of Nordstrom. What the what?! Must be something to it. Water is the key to energy.

While some may be Crossfitters or elite athletes, many of them are getting and staying fit by exercising just 30 minutes a day at home. Thank you, Beachbody.

You might see them, on occasion, eating french fries or pizza, and you find yourself even more jealous. ‘How can they do that and look so good?’ you ask yourself. Truth is, it’s likely a cheat meal because they believe in balance. They stay on track 90% of the time and indulge on occasion.

They always have great shoes. It’s true! Fit people value good footwear. They’re not exercising (or going to the movies) in a pair of lawnmowing tennies. They invest in their health.

They’re well-rested and focused. When was the last time you saw a shredded chick passed out on the floor in the middle of the airport between layovers? Hardly ever. They fuel themselves with the right food, they sleep well (thanks to their lifestyle), and they almost always seem alert.

They read.

They always pull snacks out of their purse/bag. Where did that apple or packet of peanut butter come from? They brought it. They thought ahead. They’re not playing victim to fast food like so many others do.

We’ve found that happy people are active people. Happy people move their bodies in challenging ways. They eat clean 90+ percent of the time. They get enough sleep. They challenge their mind. What does all of this mean? It means they’ve taken control of their body, and their life. You simply won’t hear them saying things like, “There was no way for me to eat healthy this weekend. I was traveling.” Instead, they own their fitness. They own their life. And we’re here to tell you, they’re doing it with a lot less effort than you’re assuming.

30 minutes a day and a plan can change your life. Stop watching and start doing. We can help!

Jenny is a 6-Star Diamond Elite Team Beachbody Coach, Certified Personal Trainer, and Fitness Nutrition Specialist. She and her husband own RevolutionX Studio, LLC, a fitness facility in Fishers, Indiana.